WOD 03-20-2021

Back squat 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Scaling:
Focus on excellent technique for every set. If you have previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:
Back squat 5-5-5-3-3-3-3-3 reps

WOD 03-19-2021

Workout 21.2 / 17.1
For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀ 35-lb. dumbbell, 20-in. box
♂ 50-lb. dumbbell, 24-in. box

Time cap: 20 minutes

Visit the Games Website for full event details.

Post score to comments and/or submit your score as part of the 2021 NOBULL CrossFit Games Open.

WOD 03-17-2021

3 rounds for time of:

Run 200 meters
20 knees-to-elbows
Run 200 meters
20 dumbbell thrusters

♀ 25-lb. DBs ♂ 40-lb. DBs

Post time to comments.

Scaling:
Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.

Intermediate Option:
3 rounds for time of:
Run 200 meters
15 knees-to-elbows
Run 200 meters
15 dumbbell thrusters

♀ 20-lb. DBs ♂ 30-lb. DBs

Beginner Option:
3 rounds for time of:
Run 200 meters
15 hanging knee raises
Run 200 meters
15 dumbbell thrusters

♀ 8-lb. DBs ♂ 15-lb. DBs

WOD 03-15-2021

For time:

Row 2,000 meters
100 wall-ball shots
20 muscle-ups

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Post time to comments.
Compare to 180227.

Scaling:
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option:
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups

♀ 10-lb. ball
♂ 14-lb. ball

Beginner Option:
For time:
Row 1,500 meters
50wall-ball shots
20 ring rows

♀ 6-lb. ball
♂ 10-lb. ball

WOD 03-13-2021

Open 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Visit the Games Website for full event details.

Post score to comments and/or submit your score as part of the 2021 NOBULL CrossFit Games Open.

Create your website with WordPress.com
Get started